Herbed Beef Shepherd's Pie with Mashed Cauliflower Potato Topping
A mix of root vegetables, pinto beans and a mashed cauliflower-potato topping give this classic casserole a fresh makeover. This pie is a great make-ahead meal – simply freeze in individual containers to pull out for later use.
Position oven racks in top third and center of oven and preheat to 400°F. Prick potato all over with a fork, transfer to a baking sheet, and bake on center rack until very tender, about 1 hour. Keep oven on.
Meanwhile, fill a large saucepan with 2 inches of water, and then fit with a steamer basket. Bring to a boil on medium-high, add cauliflower to steamer basket, reduce heat to medium, and cover and steam until very tender, about 15 minutes. Transfer cauliflower to a medium bowl.
When potato is cool enough to handle, cut in half and scoop flesh into bowl with cauliflower. Using a potato masher, mash potato and cauliflower until smooth. Stir in broth, oil, lemon zest, 1/4 tsp salt and pinch pepper. Set aside.
Meanwhile, mist a large skillet with cooking spray and heat on medium. Add beef and sauté, stirring and breaking up with a spoon, until cooked through, about 9 minutes. Transfer beef to a plate. To same skillet, add parsnip, carrot, onion and garlic and sauté until vegetables are tender, about 10 minutes. Return beef and any juices to skillet along with beans, tomato paste, parsley, rosemary, remaining 1/4 tsp plus 1/8 tsp salt and pinch pepper; simmer for 3 minutes.
Mist an 8-inch square baking dish with cooking spray. Spoon beef-veggie mixture into baking dish. Spoon potato-cauliflower mixture over top and spread evenly with the back of a spoon. Sprinkle with paprika (if using). Bake on top oven rack until hot and potato mixture is lightly browned, about 30 minutes.
We’ve piled all the fixings of a hearty beef and barley stew into personal ramekins and slathered each in pillowy dough in this Clean Eating recipe. If you’re strapped for time, top your ramekins with store-bought whole-wheat biscuits and bake until golden. These pies pack in 70% of your daily fiber!
Mashed potatoes are a wonderfully blank canvas that can be enhanced by adding other vegetables to the cooking water. Here, cauliflower adds nutty notes while dill stirred in at the end adds lovely green flecks and a pop of fresh flavor.
This classic English staple, which is often loaded with calories, fat and sodium, gets a makeover by swapping out the ground beef for protein-rich lentils and tasty broccoli. Like all legumes, lentils are high in protein and fiber. The insoluble fiber found in lentils improves digestion, therefore helping to reduce the risk for diverticulosis, a common digestive disorder in elderly people. The soluble fiber found in lentils helps trap bile and carry it through the digestive tract. Plus, we’ve made the traditional mashed potato crust even tastier (and healthier!) in our Clean Eating recipe by mashing savory sweet potatoes and cottage cheese along with the redskins.
Sun-dried tomatoes add quick, inexpensive color and savory sweetness to our creamy thyme and mushroom sauce, while fragrant rosemary perks up our earthy sweet potato and onion toss. One serving of this meal provides more than half of your daily value of protein. Your body needs protein to build and repair cells and muscles, and it's also needed to maintain the health of your hair and nails.
These lean beef meatballs get topped with an exotic-tasting tomato sauce that features pomegranate molasses for a subtle tang and depth of flavor. Puréed cauliflower is a lighter, less-starchy stand-in for mashed potatoes. Garnish with additional cilantro springs.